{"id":6665,"date":"2019-11-01T09:00:58","date_gmt":"2019-11-01T13:00:58","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=6665"},"modified":"2026-01-15T18:06:59","modified_gmt":"2026-01-15T23:06:59","slug":"reversing-prediabetes","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/reversing-prediabetes\/","title":{"rendered":"Your guide to reversing prediabetes with diet and treatments"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">You undergo routine blood tests only to get a call from your doctor. You have prediabetes, a condition where your blood sugar levels are higher than normal, but not high enough for a diagnosis of Type 2 diabetes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Approximately one in three Americans have <\/span><span style=\"font-weight: 400;\">prediabetes<\/span><span style=\"font-weight: 400;\">, according to the Centers for Disease Control and Prevention (CDC), which can ultimately increase your risk of developing Type 2 diabetes, heart disease, or stroke. Type 2 diabetes is different from Type 1 diabetes, a condition where people don\u2019t produce insulin. People with Type 2 diabetes don\u2019t respond to insulin as well as they should, then later in the disease, their bodies stop producing enough insulin.<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/news\/diabetes-statistics\/\"><b>Diabetes statistics<\/b><\/a><\/p>\n<h2 id=\"what-is-prediabetes\"><b>What is prediabetes?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">You\u2019re considered to have prediabetes if your blood sugar is between 100 and 125 mg\/dl on two or more fasting blood glucose tests, or if your numbers fall between 5.7% and 6.4% on an A1C test that measures your average blood sugar levels for the past two to three months.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.cdc.gov\/diabetes\/basics\/prediabetes.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">According to the Centers for Disease Control and Prevention<\/span><\/a><span style=\"font-weight: 400;\">, it\u2019s possible to have prediabetes for years without experiencing any symptoms\u2014in fact, it\u2019s normal not to have any symptoms at all before you develop Type 2 diabetes. That\u2019s why you should get your blood sugar tested regularly if you have the following risk factors:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019re overweight or obese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019re older than 45<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You have a first-degree family member with prediabetes or diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You have a history of gestational diabetes, or you\u2019ve given birth to a baby weighing over 9 pounds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You have polycystic ovary syndrome<\/span><\/li>\n<\/ul>\n<h3 id=\"can-you-reverse-prediabetes\"><b>Can you reverse prediabetes?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">A prediabetes diagnosis can sound scary. But, the good news is reversing prediabetes is possible\u2014with simple lifestyle changes you can prevent the onset of Type 2 diabetes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cIt\u2019s a diagnosis that should be taken seriously, but with early intervention, such as following a healthy diet, maintaining a healthy weight, and getting regular exercise, people can reduce their risk of developing Type 2 diabetes,\u201d says <\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/nutrition.hms.harvard.edu\/people\/osama-hamdy\">Osama Hamdy<\/a>, MD<\/span><span style=\"font-weight: 400;\">, author of the book, <\/span><i><span style=\"font-weight: 400;\">The Diabetes Breakthrough.<\/span><\/i><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/prediabetes-guide\/\"><span style=\"font-weight: 400;\">Guide to prediabetes<\/span><\/a><\/p>\n<h2 id=\"how-to-reverse-prediabetes-naturally\"><b>How to reverse prediabetes naturally<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some more expert tips designed to help you get your blood sugar levels in check and prevent Type 2 diabetes. Start with one or two simple steps and once you\u2019ve mastered those, add a couple more.<\/span><\/p>\n<h3 id=\"1-shed-a-few-pounds\"><b>1. Shed a few pounds.\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Excess weight, especially around your abdominal area, increases your risk of developing Type 2 diabetes. Even moderate weight loss can help reduce this danger and improve your blood sugar levels. In his research, Dr. Hamdy found that those who lost 7% of their body weight (the equivalent of 16 pounds in a 225-pound woman), improved their ability to respond to insulin by approximately 57%. That\u2019s a big difference!<\/span><\/p>\n<h3 id=\"2-choose-the-right-foods\"><b>2. Choose the right foods.\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Dr. Hamdy\u2019s <\/span><a href=\"https:\/\/www.thelancet.com\/journals\/lancet\/article\/PIIS0140-6736(14)60613-9\/fulltext\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> shows that those who followed a Mediterranean eating plan, without restricting calories, showed a greater improvement in glycemic control and insulin sensitivity than those who followed other diets.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cFoods such as oats, whole grains, yogurt and dairy products, green leafy vegetables, apples, blueberries, walnuts, brown rice and legumes are associated with a reduced diabetes risk,\u201d Dr. Hamdy explains. \u201cIt\u2019s important to eat protein such as fish, chicken and turkey, whole grains and dairy.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">He also recommends using the glycemic index (GI) as a tool to determine how certain foods can affect your blood sugar. The index ranks foods on a scale from 1 to 100. Foods that are high on the GI, such as those with lots of processed carbohydrates, will raise your blood sugar faster. Foods ranked <a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000941.htm\">lower on the GI scale<\/a>\u2014such as those rich in fiber, protein, and fat\u2014more gradually raise <\/span><span style=\"font-weight: 400;\">blood sugar levels<\/span><span style=\"font-weight: 400;\">. The <\/span><a href=\"https:\/\/www.diabetes.org\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">American Diabetes Association<\/span><\/a><span style=\"font-weight: 400;\"> offers more information on the GI as well as diabetes-friendly recipes for a healthy prediabetes diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And don\u2019t forget to practice portion control. Consider switching to a smaller plate and drinking a full glass of water with every meal to curb your appetite.\u00a0<\/span><\/p>\n<h3 id=\"3-avoid-certain-foods\"><b>3. Avoid certain foods.\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Diet has a big impact on blood glucose levels and eating the wrong foods can raise your risk of developing Type 2 diabetes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cLimit saturated fats and refined carbohydrates,\u201d Dr. Hamdy says. \u201cMinimize your consumption of processed meats and anything made with white flour such as pizza, bagels, and pasta, and sugary foods such as ice cream, milk chocolate, and juice.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other foods to avoid or limit if you have prediabetes include fried foods, anything with trans fats, and high-calorie, high-fat foods.\u00a0<\/span><\/p>\n<h3 id=\"4-increase-your-fiber-intake\"><b>4. Increase your fiber intake.\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Getting the recommended daily amount of fiber in your diet can help control blood glucose levels.<\/span><\/p>\n<p><b>\u201c<\/b><span style=\"font-weight: 400;\">Most people don\u2019t get the recommended intake of\u00a025 to 30 grams of dietary fiber per day,\u201d says <a href=\"https:\/\/www.linkedin.com\/in\/leigh-tracy-rd-ldn-cdces-92171665\/?originalSubdomain=md\">Leigh Tracy<\/a>, RD, a dietitian and diabetes educator at the <\/span><span style=\"font-weight: 400;\">Center for Endocrinology at Mercy Medical Center<\/span><span style=\"font-weight: 400;\"> in Baltimore. \u201cIncreasing their intake of non-starchy vegetables (asparagus, beans, carrots and more) to half a plate at both lunch and dinner is a great way to get to reach that goal.\u201d<\/span><\/p>\n<h3 id=\"5-choose-the-right-beverages\"><b>5. Choose the right beverages.\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">For those with prediabetes, sweetened beverages loaded with fructose are the worst choices and are linked to insulin resistance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cRather than drinking soda or a sugary coffee drink, I encourage hydrating the body with water, unsweetened tea, or water infused with fruit for added flavor,\u201d Tracy says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also important to stay properly hydrated. <\/span><a href=\"https:\/\/care.diabetesjournals.org\/content\/early\/2011\/10\/06\/dc11-0652\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Studies<\/span><\/a><span style=\"font-weight: 400;\"> have found the amount of water you drink can play a role in how your body regulates blood sugar. When you don\u2019t drink enough water, the glucose in your bloodstream becomes more concentrated, leading to higher blood sugar levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most people need to drink 8-10 cups of water each day (more if it\u2019s hot and humid).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div class=\"singlecare-dynamic-newsletter-wrapper sin-newsletter-wrapper\">\n\t\t\t<span class=\"heading\">Get our diabetes newsletter<\/span>\n\t\t\t<form class=\"form-wrapper\" data-newsletter-form=\"1\" data-subsource=\"Diabetes Newsletter\">\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<label for=\"dynamic-email\">Email<\/label>\n\t\t\t\t\t<input type=\"email\" id=\"dynamic-email\" class=\"email\" required>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<input class=\"submit-form-btn\" type=\"submit\" value=\"Click to sign up\">\n\t\t\t\t<\/div>\n\t\t\t<\/form>\n\t\t\t<p class=\"success-message\" aria-live=\"polite\"><\/p>\n\t\t<\/div>\n\t<\/span><\/p>\n<h3 id=\"6-embrace-regular-exercise\"><b>6. Embrace regular exercise.\u00a0<\/b><\/h3>\n<p><a href=\"https:\/\/www.ajpmonline.org\/article\/S0749-3797(16)30628-6\/fulltext\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> has shown that low activity levels are associated with higher blood sugar levels, even in adults who are at a healthy weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cI recommend engaging in some type of movement you enjoy and will continue to do,\u201d Tracy says. \u201cIf walking in the park is fun for you, go for it and aim for three to five days of some type of movement.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hamdy says the best exercise regimen for those with prediabetes involves a combination of stretching, aerobic exercise, and strength or resistance training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cStretching involves blood flow, increases range of motion for joints and prevents injuries,\u201d he says. \u201cAerobic exercise, which can include swimming or brisk walking is good for heart health and strength training keeps the muscle mass up.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While he recommends trying to ultimately reach 300 minutes per week of exercise, he says it\u2019s also possible to accomplish that by breaking it up in short bursts of 10 minutes at a time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cTake a walk after lunch and dinner and use resistance bands or weights while watching your favorite television show,\u201d Hamdy says. \u201cResearch has shown that if you do an activity every day for 66 days, it becomes a habit.\u201d<\/span><\/p>\n<h3 id=\"7-monitor-your-blood-sugar-with-your-healthcare-provider\"><b>7. Monitor your blood sugar with your healthcare provider.\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Those with prediabetes typically have their blood sugar levels checked once a year at their yearly checkups. If you have prediabetes, you have a higher risk of developing Type 2 diabetes if you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Are over the age of 60<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have high body mass index (BMI)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have a history of gestational diabetes<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For high-risk patients, healthcare providers may prescribe a medication called <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/metformin-hcl\/what-is\"><span style=\"font-weight: 400;\">metformin<\/span><\/a><span style=\"font-weight: 400;\">, that works to lower the amount of sugar in the blood.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The American Diabetes Association (ADA) recommends that people aged 45 or older are screened annually\u2014sooner for those who are overweight, or who have a family history of diabetes. Certain <\/span><span style=\"font-weight: 400;\">racial and ethnic groups<\/span><span style=\"font-weight: 400;\"> such as African Americans, Hispanic Americans, Native Americans and Asian Americans are more likely to develop prediabetes.\u00a0<\/span><\/p>\n<p><a class=\"cta-button\" href=\"https:\/\/www.singlecare.com\/prescription\/metformin-hcl\"><span style=\"font-weight: 400;\">Metformin coupons<\/span><\/a><\/p>\n<h3 id=\"8-ensure-you-get-enough-sleep\"><b>8. Ensure you get enough sleep.\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Too little sleep\u2014less than seven hours a night\u2014and poor sleep quality, can increase <\/span><a href=\"http:\/\/www.diabetesincontrol.com\/the-effects-of-sleep-in-adults-with-prediabetes-or-recently-diagnosed-untreated-type-2-diabetes\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">insulin resistance<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><b>\u201c<\/b><span style=\"font-weight: 400;\">Getting quality sleep (7.5-8 hours per night) is vital to health,\u201d Tracy says. \u201cNot getting enough quality sleep can increase stress hormones in the body which can lead to elevated blood sugar levels.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts recommend maintaining a regular sleep schedule when possible, seeking medical help if you have insomnia or suffer from snoring (which could be a sign of sleep apnea), and practicing good sleep hygiene. That means no electronic devices in the bedroom, keeping your bedroom dark, cool and quiet and not eating or drinking alcohol late in the evening.<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/how-to-sleep-better\/\"><b>How to sleep better\u00a0<\/b><\/a><\/p>\n<h3 id=\"9-reduce-your-stress\"><b>9. Reduce your stress.\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">When you\u2019re under physical stress, your blood sugar levels can increase.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cManaging mental stress is a key part of both weight loss and effective glucose control,\u201d Hamdy says. \u201cIt\u2019s important to practice breathing and relaxation techniques to help deal with daily stressors.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While some people have found yoga to be a good antidote, prayer, meditation, physical activity, talking to a therapist or friend about your stress or joining a support group (online or in-person) can also help lower your stress levels. The CDC\u2019s <\/span><a href=\"https:\/\/www.cdc.gov\/diabetes-prevention\/\"><span style=\"font-weight: 400;\">National Diabetes Prevention Program<\/span><\/a><span style=\"font-weight: 400;\"> maintains a <\/span><span style=\"font-weight: 400;\">registry<\/span><span style=\"font-weight: 400;\"> of community-led diabetes prevention organizations across the country to connect you with support.\u00a0<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/news\/stress-statistics\/\"><b>Stress statistics<\/b><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ol start=\"10\">\n<li>\n<h3 id=\"take-medications-if-needed\"><b>Take medications if needed.<\/b><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Your provider might recommend a <\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/prediabetes\/diagnosis-treatment\/drc-20355284\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">medication<\/span> <\/a><span style=\"font-weight: 400;\">like <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/metformin-hcl\"><span style=\"font-weight: 400;\">Metformin<\/span><\/a><span style=\"font-weight: 400;\">, if your blood sugar levels do not improve with lifestyle changes, and you\u2019re at high risk of diabetes. If you have associated conditions like high cholesterol or high blood pressure, medications might also be necessary.<\/span><\/p>\n<ol start=\"11\">\n<li>\n<h3 id=\"stop-smoking\"><b> Stop smoking.<\/b><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Smoking is a risk factor for Type 2 diabetes, so if you\u2019re a smoker, quitting can reduce your chances of developing the condition. That\u2019s because the toxins in cigarettes interfere with the way your cells function, and reduce the effectiveness of insulin on lowering blood sugar levels in the body.<\/span><\/p>\n<h2 id=\"when-to-see-a-healthcare-provider\"><b>When to see a healthcare provider\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Regular screening for diabetes should <\/span><a href=\"https:\/\/health.gov\/myhealthfinder\/doctor-visits\/talking-doctor\/preventing-type-2-diabetes-questions-doctor\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">begin at age 45<\/span><\/a><span style=\"font-weight: 400;\">, unless you have additional risk factors for prediabetes. If you have questions or concerns about prediabetes or are experiencing <\/span><a href=\"https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/ive-been-diagnosed-with-prediabetes-what-does-that-mean\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">symptoms<\/span><\/a><span style=\"font-weight: 400;\"> of Type 2 diabetes\u2014fatigue, blurred vision, increased thirst and frequent urination\u2014reach out to your healthcare provider for guidance.<\/span><\/p>\n<h3 id=\"how-long-does-it-take-to-reverse-prediabetes\"><b>How long does it take to reverse prediabetes<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Once you make lifestyle changes to lower your blood sugar, it can take weeks, months, or even years to <\/span><a href=\"https:\/\/health.clevelandclinic.org\/how-to-reverse-prediabetes\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">reverse<\/span><\/a><span style=\"font-weight: 400;\"> prediabetes. That\u2019s why it\u2019s important to stay <\/span><span style=\"font-weight: 400;\">consistent <\/span><span style=\"font-weight: 400;\">and reach out for support from others who have similar goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With persistence, and the support of your healthcare team, you can start on the road to reversing prediabetes and improving your overall health.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.singlecare.com\/es\/recursos\/revirtiendo-la-prediabetes\"><span style=\"font-weight: 400;\">Lea este art\u00edculo en espa\u00f1ol aqu\u00ed.<\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You undergo routine blood tests only to get a call from your doctor. You have prediabetes, a condition where your blood sugar levels are higher than normal, but not high enough for a diagnosis of Type 2 diabetes.\u00a0 Approximately one in three Americans have prediabetes, according to the Centers for Disease Control and Prevention (CDC), [&hellip;]<\/p>\n","protected":false},"author":15,"featured_media":6638,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[8029],"tags":[10298],"coauthors":[10834],"class_list":["post-6665","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-education","tag-diabetes","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>How to reverse prediabetes: 9 tips to start now<\/title>\n<meta name=\"description\" content=\"Reversing prediabetes is possible by choosing the right foods, increasing exercise, and prioritizing sleep. 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